Triceps


The triceps are a muscle with three heads, hence the name. Those heads are the long head, lateral head, and medial head. The triceps are traditionally considered a powerhouse due to their overwhelmingly fast twitch. This expression refers to muscle fibers which expend energy quickly, and the triceps are particularly dominant in this trait. The triceps are involved during any pushing movement. More...

Kettlebells

Tate Press

Difficulty: Intermediate

  1. Lie flat on your back. Keeping your arm straight, hold the kettlebell above your chest with your palm facing away from your body.
  2. Bend your arm, touching the kettlebell to the top of the shoulder opposite to the arm being worked.
  3. Return to the starting position and repeat.

Decline Skull Crusher

Difficulty: Advanced

  1. Lie on the floor with your upper back and soles of feet on the floor, knees bent, and pelvis and lower back suspended in the air.
  2. Hold the kettlebell in both hands directly above your chest.
  3. Keeping your upper arms in place, bend your elbows to bring the kettlebell to the floor above your head.
  4. Return the kettlebell to the starting position and repeat.

Standing Tricep Extension

Difficulty: Beginner

  1. Stand with legs shoulder width apart.
  2. Hold the kettlebell in both hands behind your head.
  3. Straighten arms bringing kettlebell above your head.
  4. Return to the starting position and repeat.

Skull Crusher

Difficulty: Advanced

  1. Lie on your back with knees in the air and soles of your feet flat on the floor.
  2. Hold the kettlebell in both hands directly above your chest.
  3. Keeping your upper arms in place, bend your elbows to slowly bring the kettlebell in front of your forehead.
  4. Return to the starting position and repeat.